Hero

Kneel with your knees together and your feet slightly wider than your hips, tops of the feet flat on the mat and toes pointing straight back.

Slowly lower your hips down to sit between your heels, placing a block or bolster under your sitting bones if there is any pinching in the knees.

Stop descending the moment you feel sharp knee pressure, and keep weight off the kneecaps so the knee joint stays safe.

Lengthen your spine tall, draw your shoulders back and down, and rest your hands on your thighs as you breathe softly.

If your ankles feel strained against the floor, slide a rolled blanket under the front of the ankles to ease them.

Hold for 5 to 10 slow breaths, then lean forward onto your hands and gently straighten the legs to release.